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- Nov 8, 2006
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- Milwaukee, WI
- Gender
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- Undisclosed
Am I allowed to post this here? Anyways, I've been meaning to put one of these together. I was going to do it on livejournal or something like that but figured everyone here would be interested in reading about this and plus I just like to brag. :mrgreen:
About me: I'm 23 years old, 5'8" and around 170 lbs currently. I started this about a month ago, and am currently in a pretty extreme cutting phase which I will probably be in for another 6-8 weeks. From there I'll probably bulk up a bit but I'm not really interested in getting too big. So the plan is to get to a pretty damn low body fat percentage before bulking up a bit and then I'll see where I'm at from there.
DIET
My diet consists of five small meals a day. Each meal consists of 6.5 oz of chicken or one can of tuna in water, along with either 1 tablespoon of olive oil or 1 oz of peanut butter. Meal 5 also contains 3 fish oil tablets. I take a multi and a calcium every morning and every other meal (1, 3, 5) I take two green tea capsules.
Throughout the day I also drink a ton of water, as well as some coffee and diet soda (my only real pleasures haha). If I ever feel I need a carb up then I'll replace one or two of my meals with cheat meals and go grab a sub from Subway or something.
I'm still working on cutting alcohol completely out of my diet, which is really tough because I currently don't have much of a life because of my commitment to this plan hah. Anyways, you have to suffer to make gains so I figure all of this is temporary anyways.
CARDIO
I do 45 minutes of cardio 6 days a week (Monday through Saturday) in the morning before my first meal on the elliptical. This is probably the hardest thing to stick to, as I'm not a morning person at all.
On Mondays and Fridays following cardio I also do 3x10 of decline sit ups.
LIFTING
I lift in the afternoon after work every Tuesday, Thursday and Saturday. My lifting schedule consists of alternating between four different lifting routines:
Routine A
Squat - 2x5, 1x15
Pull Through - 3x10
Barbell Row - 4x6
Barbell Curl - 3x10
Routine B
Decline Bench Press - 2x5
Incline Bench Press - 4x8
Lying Tricep Extension - 3x10
Lateral Raise - 3x10
Routine C
Deadlift - 2x5
Leg Press - 2x15
Wide Grip Chin Up - 4x8
Seated Preacher Curl - 3x10
Routine D
Incline Bench Press - 2x5
Flat Barbell Bench - 3x10
Dumbbell Military Press (seated) - 3x8
V-Bar Push Down - 3x10
PROGRESS SO FAR
I haven't actually lost much, if any, weight. I've been sitting at around 170-172 lbs for the past month since I started. However, I have been taking weekly photos and seeing progress. I also have started getting my body fat percentage taken with skinfold and that has decreased from 11.3% (on August 19th) to 10.4% (on September 2nd). That was with my birthday weekend of insane binging also haha. So I've basically been replacing fat with muscle. I'm getting my body fat measured again on the 16th and hope to be down around 8% by then. We'll see how it goes!
--------------------------------
Anyways, I'm not going to post my last four weeks of progress regarding weights lifted, deviations, etc... because that would be too much work and nobody probably cares enough, but I'm planning on updating this thread regularly from now on with that information.
So in the future I'll be posting lifting progress, deviations on diet/cardio, commentary on how much this sucks and how sore/tired I am and how much I hate my life, and how happy I will be when I meet my goals.
If anyone has any questions, or just want to call me a massive idiot for doing this, feel free to post in here. This is for everyone, not just me!
About me: I'm 23 years old, 5'8" and around 170 lbs currently. I started this about a month ago, and am currently in a pretty extreme cutting phase which I will probably be in for another 6-8 weeks. From there I'll probably bulk up a bit but I'm not really interested in getting too big. So the plan is to get to a pretty damn low body fat percentage before bulking up a bit and then I'll see where I'm at from there.
DIET
My diet consists of five small meals a day. Each meal consists of 6.5 oz of chicken or one can of tuna in water, along with either 1 tablespoon of olive oil or 1 oz of peanut butter. Meal 5 also contains 3 fish oil tablets. I take a multi and a calcium every morning and every other meal (1, 3, 5) I take two green tea capsules.
Throughout the day I also drink a ton of water, as well as some coffee and diet soda (my only real pleasures haha). If I ever feel I need a carb up then I'll replace one or two of my meals with cheat meals and go grab a sub from Subway or something.
I'm still working on cutting alcohol completely out of my diet, which is really tough because I currently don't have much of a life because of my commitment to this plan hah. Anyways, you have to suffer to make gains so I figure all of this is temporary anyways.
CARDIO
I do 45 minutes of cardio 6 days a week (Monday through Saturday) in the morning before my first meal on the elliptical. This is probably the hardest thing to stick to, as I'm not a morning person at all.
On Mondays and Fridays following cardio I also do 3x10 of decline sit ups.
LIFTING
I lift in the afternoon after work every Tuesday, Thursday and Saturday. My lifting schedule consists of alternating between four different lifting routines:
Routine A
Squat - 2x5, 1x15
Pull Through - 3x10
Barbell Row - 4x6
Barbell Curl - 3x10
Routine B
Decline Bench Press - 2x5
Incline Bench Press - 4x8
Lying Tricep Extension - 3x10
Lateral Raise - 3x10
Routine C
Deadlift - 2x5
Leg Press - 2x15
Wide Grip Chin Up - 4x8
Seated Preacher Curl - 3x10
Routine D
Incline Bench Press - 2x5
Flat Barbell Bench - 3x10
Dumbbell Military Press (seated) - 3x8
V-Bar Push Down - 3x10
PROGRESS SO FAR
I haven't actually lost much, if any, weight. I've been sitting at around 170-172 lbs for the past month since I started. However, I have been taking weekly photos and seeing progress. I also have started getting my body fat percentage taken with skinfold and that has decreased from 11.3% (on August 19th) to 10.4% (on September 2nd). That was with my birthday weekend of insane binging also haha. So I've basically been replacing fat with muscle. I'm getting my body fat measured again on the 16th and hope to be down around 8% by then. We'll see how it goes!
--------------------------------
Anyways, I'm not going to post my last four weeks of progress regarding weights lifted, deviations, etc... because that would be too much work and nobody probably cares enough, but I'm planning on updating this thread regularly from now on with that information.
So in the future I'll be posting lifting progress, deviations on diet/cardio, commentary on how much this sucks and how sore/tired I am and how much I hate my life, and how happy I will be when I meet my goals.
If anyone has any questions, or just want to call me a massive idiot for doing this, feel free to post in here. This is for everyone, not just me!